Your Pain Tolerance Isn’t Static — Research Shows 4 Ways To Increase It
John: Hi everyone, I’m John, your go-to lifestyle blogger at LifeNextDaily, where I dive into wellness topics like health habits and self-care with a friendly, evidence-based spin. Today, we’re exploring how pain tolerance can change and four research-backed ways to boost it. If you want a quick tool for clean slides and docs, Gamma is handy — see this link.
Lila: Hey John, I’m Lila, just an everyday reader trying to make sense of health advice without getting overwhelmed. I’m curious—can people really increase their pain tolerance, and what are some practical ways to do it based on the latest research?
John: Absolutely, Lila, pain tolerance isn’t fixed; it’s something that can improve with certain habits, which is great news for anyone dealing with chronic discomfort or just wanting to build resilience. Recent studies, like one from 2025-09-16 on mindbodygreen.com, show that things like exercise can make a real difference by altering how our bodies process pain signals. This matters now because with rising awareness of non-drug pain management, these methods offer safe, everyday tools to feel better.
The Basics of Pain Tolerance
Lila: Okay, before we get into the ways to increase it, what exactly is pain tolerance? I’ve heard the term but could use a simple breakdown.
John: Great question, Lila—pain tolerance refers to the maximum level of pain a person can handle before it becomes unbearable, and it’s different from pain threshold, which is the point where something starts to hurt. Research from sources like a 2023-05-30 study in PLOS One indicates it’s influenced by factors like genetics, psychology, and lifestyle. Essentially, it’s how much discomfort you can endure, and the good news is it’s malleable with practice.
Lila: That makes sense. So, if it’s not static, what’s the science saying about why it changes?
John: Scientists have found that regular activities can rewire brain responses to pain. For instance, a study published on 2023-05-30 by the University of Portsmouth linked higher physical activity to better pain tolerance through physiological changes like endorphin release and reduced inflammation. It’s fascinating because it shows our bodies adapt, much like building muscle (though, sadly, without the biceps gains).
Way 1: Incorporate Regular Exercise
Lila: Exercise is one of the ways? I’ve seen headlines about that—can you explain how it works and what the recent research says?
John: Yes, exercise tops the list based on multiple studies. A 2025-09-16 article from mindbodygreen.com highlights research showing that people with higher activity levels have increased pain tolerance, likely due to improved nervous system function and mood-boosting chemicals. Even moderate exercise, like walking or cycling, can help manage chronic pain without meds.
Lila: What about specifics? Is there a type or amount that’s best?
John: The evidence points to consistency over intensity. A 2023-05-30 Fox News report on a PLOS One study found that any amount of regular exercise boosts tolerance, with active folks tolerating pain better than sedentary ones. Start with 150 minutes of moderate activity per week, as recommended by health guidelines, but discuss any changes in treatment or medication with a qualified clinician.
Way 2: Practice Mindfulness and Meditation
Lila: Mindfulness sounds a bit trendy—what does it have to do with pain?
John: It’s more than a trend; it’s backed by science. Studies, including one from 2023-05-30 in TIME magazine, suggest mindfulness practices can enhance pain tolerance by changing how the brain perceives discomfort, reducing the emotional amplify of pain. Techniques like guided meditation help by fostering a non-judgmental awareness.
Lila: How do I get started without it feeling overwhelming?
John: Begin small—apps or short sessions work well. Research from the University of Portsmouth on 2023-05-30 notes psychological factors play a big role, so even 10 minutes daily of deep breathing can build resilience over time.
Way 3: Prioritize Quality Sleep
Lila: Sleep? I wouldn’t have connected that to pain tolerance—tell me more.
John: It’s a key player; poor sleep can lower your pain threshold. A 2023-06-05 Yahoo News piece on a large study found that better sleep habits correlate with higher tolerance, as rest helps regulate pain-processing hormones. Aim for 7-9 hours nightly to see benefits.
Lila: Any tips for improving sleep in a busy life?
John: Absolutely—create a routine like dimming lights early. Evidence from pain research emphasizes consistency, and combining this with exercise can amplify effects.
Way 4: Explore Nutrition and Diet Changes
Lila: Nutrition as a way to boost pain tolerance? That sounds interesting—what’s the link?
John: Emerging research ties anti-inflammatory diets to better pain management. A post from NUTRITION 2025 highlights, shared on X around 2025-09-15, discuss how foods rich in omega-3s and antioxidants might reduce chronic pain by lowering inflammation, potentially increasing tolerance. It’s not a cure-all, but studies are promising.
Lila: What foods should I focus on?
John: Think fatty fish, nuts, and veggies. A 2025-09-15 X post from a nutritionist noted diets combating inflammation could help more people than diabetes treatments combined, but results vary—always consult a pro for personalized advice.
Practical Steps and Tips
Lila: This is helpful, but how do I put it all together in daily life?
John: Let’s break it down into actionable steps. Start by assessing your current habits, then layer in one change at a time to avoid burnout.
Lila: Sounds good—give me a list of do’s and don’ts.
John: Here’s a quick guide based on the research:
- Do incorporate 30 minutes of walking daily to build exercise-induced pain tolerance, as per 2023 studies.
- Don’t push through severe pain during workouts; listen to your body to avoid injury.
- Do try a 10-minute meditation app session before bed to combine mindfulness and sleep benefits.
- Don’t rely solely on diet changes; pair them with other methods for best results.
- Do track your progress in a journal to see how tolerance improves over weeks.
John: Remember, these are starting points—results can vary, and it’s wise to chat with a doctor first.
Looking Ahead: Future Research Trends
Lila: What’s on the horizon for pain tolerance research?
John: It’s an exciting field. Recent X posts from 2025-09-12, like one from PAIN Journal, mention virtual reality reducing hyperalgesia (heightened pain sensitivity) in experiments. Findings are mixed, with more studies needed, but it could lead to tech-integrated therapies by 2030.
Lila: Cool—any debates or uncertainties?
John: Definitely; while exercise links are strong, individual factors like sex and fitness levels might influence outcomes, as noted in a 2025-09-15 X post on aerobic exercise studies. Evidence remains limited on long-term effects, so stay tuned for updates. For fast presentations and one-pagers, Gamma is a nice shortcut — see this link.
This article was created using publicly available, verified sources. References:
- https://www.mindbodygreen.com/articles/research-reveals-how-exercise-can-increase-pain-tolerance-their-activity-levels
- https://www.foxnews.com/health/exercise-amount-could-help-increase-pain-tolerance-new-study-finds
- https://time.com/6283513/exercise-improves-pain-tolerance/
- https://www.port.ac.uk/news-events-and-blogs/blogs/improving-health-and-wellbeing/exercise-linked-to-higher-pain-tolerance-new-study
- https://news.yahoo.com/study-found-exercise-increases-pain-191634442.html
- https://x.com/oscarkingsley95/status/1967588392390304220
- https://x.com/PAINthejournal/status/1966472007886705118